What is AMDR and the range for a balanced diet?

January 1, 2026 •

2 min read

According to the National Academies, the Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates is 45-65% of daily calories. Understanding what is AMDR and its role in a balanced diet is fundamental for achieving optimal health and preventing chronic diseases.

Quick Summary

The Acceptable Macronutrient Distribution Range (AMDR) provides recommended percentages for daily calorie intake from carbs, protein, and fat to support a balanced, healthy diet for adults.

Key Points

Definition: The Acceptable Macronutrient Distribution Range (AMDR) provides recommended percentages for daily calorie intake from carbohydrates, protein, and fat.
AMDR Ranges: For adults, the AMDR is 45-65% for carbs, 10-35% for protein, and 20-35% for fat.
Health Benefits: Following the AMDR is associated with a reduced risk of chronic diseases and ensures adequate intake of essential nutrients.
Practical Application: Adhering to the AMDR involves selecting nutrient-dense foods from all major food groups.
Flexibility: The wide ranges of the AMDR allow for personalization based on individual factors like activity level, life stage, and health goals.
Difference from RDA: Unlike the RDA, which provides a single minimum target to prevent deficiency, the AMDR offers a flexible range for balancing overall energy from macronutrients.

What is the Acceptable Macronutrient Distribution Range (AMDR)?

The Acceptable Macronutrient Distribution Range, or AMDR, is a set of guidelines from the Food and Nutrition Board of the Institutes of Medicine (IOM) to help individuals balance their intake of carbohydrates, proteins, and fats, which are the energy-yielding macronutrients. These ranges are part of the Dietary Reference Intakes (DRIs) and are based on scientific evidence linking macronutrient intake to the risk of chronic diseases and overall nutrient adequacy. Following the AMDR helps ensure sufficient intake of each macronutrient for bodily functions and energy without consuming an unhealthy excess of any one.

The Adult AMDR Ranges

The AMDR provides flexible targets for adults:

Carbohydrates: 45–65% of daily calories. This is the body's primary energy source.
Protein: 10–35% of daily calories. Protein is crucial for tissue repair and building.
Fat: 20–35% of daily calories. Healthy fats support brain function and nutrient absorption.

Calculating Your AMDR

To apply the AMDR, determine your daily calorie needs. For a 2,000-calorie diet, the ranges in calories are:

Carbohydrates: 900 to 1,300 kcal.
Protein: 200 to 700 kcal.
Fats: 400 to 700 kcal.

To convert to grams, use:

1 gram of carbohydrate = 4 calories.
1 gram of protein = 4 calories.
1 gram of fat = 9 calories.

A Balanced Diet in Practice

A balanced diet includes a variety of foods from the five major food groups, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Further information on this topic can be found on {Link: nap.nationalacademies.org https://nap.nationalacademies.org/read/11537/chapter/7}.

AMDR vs. RDA: A Comparison

Both AMDR and RDA are dietary guidelines, but they serve different purposes. AMDR provides a range for macronutrient intake linked to reduced chronic disease risk and essential nutrient intake, whereas RDA focuses on the average daily intake needed by nearly all healthy individuals. The AMDR offers more flexibility for various dietary patterns compared to the fixed minimum requirement of RDA.

Adjusting the AMDR for Individual Needs

While standard AMDR ranges are for general adults, they can be adjusted for specific life stages or activity levels. Athletes or individuals with certain health conditions may modify their macronutrient ratios for performance or health management. For example, athletes might increase carbohydrate intake, while those building muscle may increase protein within their AMDR.

Conclusion

AMDR provides an evidence-based framework for a balanced diet, offering flexible percentage ranges for carbohydrates, protein, and fat. By consuming a variety of whole, nutrient-dense foods within these proportions, individuals can lower their risk of chronic diseases and support optimal health. The AMDR is a valuable tool for making informed dietary choices and personalizing eating plans for unique lifestyles and health goals. For further in-depth information, you can consult reports from the {Link: National Academies https://www.nationalacademies.org/our-work/re-thinking-the-acceptable-macronutrient-distribution-range-for-the-21st-century-a-letter-report}.

Frequently Asked Questions

For adults, the Acceptable Macronutrient Distribution Range (AMDR) is 45-65% of daily calories from carbohydrates, 10-35% from protein, and 20-35% from fat.

First, determine your total daily calorie target. Then, multiply that number by the AMDR percentage for each macronutrient. Finally, divide the calorie results by 4 for carbs and protein, and by 9 for fat, to get the gram amounts.

Yes, AMDR percentages differ for children and adolescents to support their specific growth needs. For instance, the AMDR for protein is lower for young children than for adults.

The AMDR is a flexible range for macronutrients to reduce chronic disease risk, while the Recommended Dietary Allowance (RDA) is a specific minimum target to prevent nutrient deficiency, primarily for micronutrients and some carbohydrates.

Intakes outside the AMDR, especially for prolonged periods, may increase the risk of chronic diseases such as heart disease and type 2 diabetes. It can also lead to nutrient deficiencies or an unbalanced diet.

Yes, the AMDR can be adjusted within its ranges to support specific goals. For example, a person aiming for muscle building might target the higher end of the protein range (e.g., 20-35%).

A balanced meal within the AMDR might include a portion of lean protein (chicken or fish), a generous helping of vegetables (carbohydrates and fiber), and healthy fats (olive oil or avocado).

The AMDR is a flexible guideline, not a rigid rule. It is a wide enough range to accommodate many different healthy dietary patterns, and the emphasis is on the overall balance and quality of your food choices.